insomnia_help_tips_mamashealth

Constant sleep deprivation leads to an avalanche of health issues. Your mental health can suffer. Memory is affected by insomnia, as are your motor skills where you can have accidents. Your skin will look dull, your mood will be less than excellent, and your immunity will weaken as well.

When insomnia isn’t addressed, you can experience weight gain and have a higher risk of diabetes, high blood pressure, and heart disease. Not to mention the fact that your work and personal life will suffer too.

So undoubtedly, addressing your sleeping issues is critical to your well-being, but before you jump straight to sleep pills, which come with their own set of side effects, why not try natural remedies? The following are five natural ways to beat insomnia and give yourself a proper good night’s sleep.

Try CBD

Cannabinol (CBD) is a natural compound derived from the cannabis Sativa plant — the same plant species where marijuana is derived. However, a considerable difference between the latter and CBD is that cannabinol does not have a high percentage of THC. Accordingly, there is no risk of getting high or overdosing with CBD.

Although research is limited, researchers have already observed significant ways CBD can help with various health issues ranging from anxiety, depression, Parkinson’s disease, Alzheimer’s, diabetes, heart disease, and even insomnia.

Insomnia can be caused by a variety of reasons, including anxiety, pain, and trauma. Through studies, experts have observed CBD’s potential to lower anxiety and manage pain. It can also eliminate the REM sleep cycle ­— the deepest part of the sleep cycle, which processes memory and dreams.

CBD is a natural compound and can be a quick way of relieving your anxiety, pain, or nightmares to get proper sleep. You can opt for CBD oil or CBD gummies, bath bombs, vape juices, balms, and more.

Take time off your phone

As tempting as it is to keep scrolling through social media in bed, it is best to get away from your phone at least an hour before you sleep. According to studies the more screen time you get, the poorer your sleep is. It’s not just that, our phones are the tools that are causing us more anxiety, feelings of envy, and a sense that we can’t keep up with our busy schedule.

It goes beyond these issues into the blue-light problem. Our phones produce a blue light spectrum, which causes our body to suppress melatonin production in the body. As a result, our body does not experience the drowsiness that comes when we start to feel sleepy. So rather than your phone, try a more relaxing ritual before bed. You can light some candles and have a bath or read a book.

Consume more magnesium

A healthy, balanced diet will always help nourish your body and provide you with a sense of well-being essential for sleep, but some nutrients are better for rest than others. Magnesium happens to be one crucial dietary requirement that can help treat insomnia naturally.

This nutrient works in many ways. Primarily, it helps trigger the parasympathetic nervous system, which is the system that helps keep you relaxed and calm. Magnesium manages the secretion of melatonin, which is an essential hormone that regulates the sleep-wake cycles.

Moreover, this nutrient binds to the gamma-aminobutyric acid receptors (GABA). The latter is an essential neurotransmitter, which slows down our nerve activity so we feel more peaceful. Magnesium-rich foods include tofu, dark chocolate, legumes, avocado, and whole grains. You can even speak to your pharmacist for a magnesium supplement.

Exercise regularly

Working out leads to a long list of benefits, including helping us destress, lower anxiety, move our body, lower the risk of certain health issues, and even help us sleep. Researchers have yet to determine how exactly exercise helps improve sleep. What they do know is that moderate exercise leads to an increase in the amount of slow-wave sleep. The latter, also known as deep sleep, is part of the sleep cycle where our body and mind can properly restore.

The time you exercise can affect your sleep, and you should be mindful of this. Some people notice that they find it harder to sleep when they work out before bed because they feel more energetic due to the endorphins released. If this is the case, you may wish you workout at least an hour or two before hitting the sheets.

Practice mindfulness

The single most important thing you can do to relieve insomnia and live a more peaceful life is to practice mindfulness. This does not mean you have to meditate for an hour a day or even ten minutes. Mindfulness is about learning how to be present, no matter the situation. In doing so, you will be more focused on the task at hand and less stressed about future tasks or scenarios

your mind is conjuring up.

If your mind is likely to wander on a myriad of different issues, to-do lists, and family members once you are in bed, leading you to more anxiety, practicing mindfulness is a way of focusing on your sleep and allowing yourself to let go. There is no big secret on how to practice mindfulness. All you have to do is watch your breathing. It is how you will bring yourself back to the present.

Now that you know natural solutions to beat insomnia, all you have to do is put-on some comfy clothes, maybe bring in clean sheets, and be patient with yourself. 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503660/
  3. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0165331
  4. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep